I'm BAAACK! Winter was rough.
The issue I want to talk about today is these crazy fad diets.
One bunch of folks is saying to eat 80% carbohydrates and no fats. This is conducive to developing Type 2 Diabetes. Also, our brains need HEALTHY fats, e.g. peanuts, nuts, seed oils, avocados. Our skin and nails need those healthy fats as well. You can follow a vegetarian or vegan diet and get plenty of protein from plant sources and NOT consumer excessive starches and sugars. One person says she eats 15 to 20 dates per day. Dates are great, healthy even -- IN MODERATION. They are loaded with natural sugars.
Then there are a bunch of crazies following the unbalanced Adkins Diet or other no or excessively low carbohydrate diets, insisting that they want to be ketonic. Once again, an unhealthy extreme. High protein diets are very hard on the kidneys, and since our kidneys are particularly vulnerable if we have Diabetes, WHY would you follow a diet that further compromises your kidneys? And our bodies do need some carbohydrates, but nutrient rich ones. Don't eat that "enriched white flour" nonsense. Whole grains are very healthy IN MODERATION. The fiber in whole grains is great for our digestive tracts. When we eliminate fiber, we are courting colon cancer.
You will hear people say, "Don't eat potatoes." Hogwash! You don't want to eat fast food fries, but boiled or baked potatoes are loaded with nutrients. Eating a couple of servings of potato per week is quite healthy. Sweet potatoes are even higher in nutrients. Some people say, "Don't eat anything that grows under the ground." More hogwash! Carrots, parsnips, beets, turnips, etc. all have important nutrients including phytochemicals our bodies need.
You do want to balance a your meals so that you are including a variety of fruits and vegetables. If you have a veggie burger (no bun), broccoli (raw or steamed), a baked potato with just a tablespoon of fat (I like Earth Balance vegan spread or olive oil on my potatoes), and a serving of fruit for a meal, that is a healthy, balanced meal! I'm meeting multiple needs for my body.
Some of the high protein advocates also advocate high fat consumption. Seriously? Let's add heart and arterial disease to the kidney problems of a high protein diet.
What happened to a basic BALANCED DIET? The Harvard Whole Plate approach is very healthy and it's works for vegetarians and vegans as well as for omnivores. If you want to lose weight and maintain your weight loss, measure everything and track what you eat. I use MY FITNESS PAL, a free app. It has a "nutrition" function where I can check how much carbohydrate, protein and fat I am consuming, as well as further breakdowns of nutrients. Talk to your physician or nutritionist and get a calorie target. The app will give you the divisions of fat, carbohydrate and protein for that number of daily calories, and you can go in and manipulate that, but I strongly advise against going excessively high or low with any of the nutrient groups.
Just remember, ALL THINGS IN MODERATION. Our bodies require many different nutrients. Keep your diet balanced.
Friday, April 1, 2016
Tuesday, September 22, 2015
In 3 months, you'll be glad you did!
I apologize for my absence. Computer problems, of course!
Today's message is about GETTING STARTED.
If you need to lose pounds, start exercising, quit drinking, smoking (tobacco or anything else). or any other change you need to make in your life, ... DO IT NOW. There is no time like today. Don't wait for a birthday, a new year, next week. DO IT NOW.
If you start now, you can look back in 3 months and see how far you've come. If you lose a pound a week, you can drop one dress size in 3 months. If you need to start exercising, you will not only lose pounds, you will see a difference in your shape, your muscle definition, your stamina. If you need to quit smoking, see how much your breathing has improved in three months and how much money you have NOT spent on cigarettes.
Yes, you will have slip ups, especially with changing how you eat or your exercise routine. Get back on that wagon immediately. Just because you fouled up with one meal or snack, don't trash the entire day. Get right back to you program immediately.
You CAN do the things you need to be healthier. Actually, for most of us, we are the only ones who can bring about the changes we need to make. Put reminder notes around the house or on your desk at work. Get the junk food out of the house and don't bring any more in because "Throw it in or throw it out, it's GARBAGE, and YOU do not need to be a garbage can." Throw away those cigarettes. Put them in a baggie with icky coffee grounds so you won't be tempted to raid the trash. Seriously!
DO IT NOW, and in 3 months you will be so very glad you did!
Today's message is about GETTING STARTED.
If you need to lose pounds, start exercising, quit drinking, smoking (tobacco or anything else). or any other change you need to make in your life, ... DO IT NOW. There is no time like today. Don't wait for a birthday, a new year, next week. DO IT NOW.
If you start now, you can look back in 3 months and see how far you've come. If you lose a pound a week, you can drop one dress size in 3 months. If you need to start exercising, you will not only lose pounds, you will see a difference in your shape, your muscle definition, your stamina. If you need to quit smoking, see how much your breathing has improved in three months and how much money you have NOT spent on cigarettes.
Yes, you will have slip ups, especially with changing how you eat or your exercise routine. Get back on that wagon immediately. Just because you fouled up with one meal or snack, don't trash the entire day. Get right back to you program immediately.
You CAN do the things you need to be healthier. Actually, for most of us, we are the only ones who can bring about the changes we need to make. Put reminder notes around the house or on your desk at work. Get the junk food out of the house and don't bring any more in because "Throw it in or throw it out, it's GARBAGE, and YOU do not need to be a garbage can." Throw away those cigarettes. Put them in a baggie with icky coffee grounds so you won't be tempted to raid the trash. Seriously!
DO IT NOW, and in 3 months you will be so very glad you did!
Saturday, August 29, 2015
Within one's limitations; pushing one's limits.
I am back among the living! Still no lifting and no core exercises, but I'm back on the recumbent exercise bike, getting in long walks with Ziva and Kreecher, and doing mild range of motion types of exercises.
The important thing is -- I'm MOVING. Health and fitness require some form of exercise, daily if at all possible. Our bodies were meant to move. Ask any MD or chiropractor about dealing with Fibromyalgia, and they will tell you -- exercise! It's the same with arthritis. If we quit moving those joints, they seize up.
If you are starting an exercise program, consult your doctor first. If necessary, get a referral to a physical therapist for exercises specifically for your body. Working with a fitness coach for a few sessions might be helpful, but your health insurance won't pay for that. With physical limitations, there are wonderful chair exercises. Get that heart pumping and those joints, muscles and connective tissues moving. You WILL see gradual progress. It won't happen overnight. We don't get out of shape overnight. It happened one day at a time. Getting fit will also happen one day at a time.
Once you have established what you can do at the beginning point, set reasonable goals. Do you want to eventually be able to walk a mile or several miles, raise your arms over your head, swim a lap of the pool without stopping? Set those goals, and when you reach them, set new goals. Keep pushing your limits, but do it with good sense.
In my Zumba class, when we are doing "punches," Jode will say, "No lazy arms! Give me strong arms!" You will get out of your exercise exactly what you put into it.
For some people, exercising alone is most comfortable. For me, I enjoy my classes at the local Senior Citizens Center. Being in the group motivates me. It's not a competition, it's a sense that we are all trying to improve our own personal best. Then in the evenings, I do my physical therapy exercises at home. Our Tai Chi class only meets once a week, so doing Tai Chi at home is important. Perhaps getting some exercise DVDs from the library would work for you. If you like them, look online to find them for purchase. Another great exercise is "belly dance." When I was doing that, I had awesome abs. Maybe someday this old lady will get back to it.
Remember: Healthy choices in the type and amount of food you eat, drink water all day long, and MOVE. You are being good to yourself.
The important thing is -- I'm MOVING. Health and fitness require some form of exercise, daily if at all possible. Our bodies were meant to move. Ask any MD or chiropractor about dealing with Fibromyalgia, and they will tell you -- exercise! It's the same with arthritis. If we quit moving those joints, they seize up.
If you are starting an exercise program, consult your doctor first. If necessary, get a referral to a physical therapist for exercises specifically for your body. Working with a fitness coach for a few sessions might be helpful, but your health insurance won't pay for that. With physical limitations, there are wonderful chair exercises. Get that heart pumping and those joints, muscles and connective tissues moving. You WILL see gradual progress. It won't happen overnight. We don't get out of shape overnight. It happened one day at a time. Getting fit will also happen one day at a time.
Once you have established what you can do at the beginning point, set reasonable goals. Do you want to eventually be able to walk a mile or several miles, raise your arms over your head, swim a lap of the pool without stopping? Set those goals, and when you reach them, set new goals. Keep pushing your limits, but do it with good sense.
In my Zumba class, when we are doing "punches," Jode will say, "No lazy arms! Give me strong arms!" You will get out of your exercise exactly what you put into it.
For some people, exercising alone is most comfortable. For me, I enjoy my classes at the local Senior Citizens Center. Being in the group motivates me. It's not a competition, it's a sense that we are all trying to improve our own personal best. Then in the evenings, I do my physical therapy exercises at home. Our Tai Chi class only meets once a week, so doing Tai Chi at home is important. Perhaps getting some exercise DVDs from the library would work for you. If you like them, look online to find them for purchase. Another great exercise is "belly dance." When I was doing that, I had awesome abs. Maybe someday this old lady will get back to it.
Remember: Healthy choices in the type and amount of food you eat, drink water all day long, and MOVE. You are being good to yourself.
Wednesday, July 29, 2015
Segregating Disabled Persons with Service Animals
Did you know that under the Americans with Disabilities Act, a person with a Service Dog CANNOT be told to be in a separate area?
I just file a second complaint against a person who has already harassed me about the presence of my Service Dog. Today, she wanted me to be at the far end of the room. That's "separate but equal," which would have actually put me OUT of feeling like a participant in the class.
If a person has a Service Animal and goes to a restaurant, they cannot be told they must sit in a certain area. Any place in the restaurant is open to the disabled person as long as it does not interfere with the essential services of the place of public accommodation.
If you are trying on clothing, the Service Animal CAN go with you into the fitting room.
One of the purposes of the Americans with Disabilities Act is to enable persons with disabilities to participate within our general society to the best of their ability. That is the spirit of the law.
I just file a second complaint against a person who has already harassed me about the presence of my Service Dog. Today, she wanted me to be at the far end of the room. That's "separate but equal," which would have actually put me OUT of feeling like a participant in the class.
If a person has a Service Animal and goes to a restaurant, they cannot be told they must sit in a certain area. Any place in the restaurant is open to the disabled person as long as it does not interfere with the essential services of the place of public accommodation.
If you are trying on clothing, the Service Animal CAN go with you into the fitting room.
One of the purposes of the Americans with Disabilities Act is to enable persons with disabilities to participate within our general society to the best of their ability. That is the spirit of the law.
Friday, July 24, 2015
Healthy Choices
I'm attending a seminar tonight and tomorrow on healthy eating choices which will, of course, be centered on plant-based consumption.
Eating a plant-based diet for life has always been a healthy option, but in these days of factory farming which hormones and antibiotics are fed to animals meant for human consumption and the methods are cruel (including the slaughter process), it's time for people to take time to think about what exactly they are consuming! Also, as Frances Moore Lappe' told us in the 1960s in DIET FOR A SMALL PLANET, a meat-based food chain is highly inefficient. Why raise food to feed to animals so we can eat the animals? (And certainly, why raise food so we can feed fur-bearing animals so we can butcher them for their pelts? Talk about selfish!)
Western societies need to stop raising animals for consumption. It's just that simple. Factory farms are serious environmental hazards too. And pigs, for instance, are highly intelligent. When you eat pork products, you are essentially eating a third grade child. Animals have thoughts and emotions, they even dream. Chickens learn their names and other words. If you have access to free range, cruelty free chickens who are allowed to live into old age, by all means, eat eggs. But if you know anything about commercial egg production, you'd know that eating those eggs is not only cruel, it's a threat to one's general health.
It is important to use good sense when making choices in a plant-based diet. Don't load up on bread products made with "white enriched flour." That stuff is pure garbage. Go for whole grains. Look up the protein and fiber contents on the grains you consume. Amaranth tastes better than quinoa, I think, and it has 12 to 14 % protein! It has a rich, nutty flavor. Pinterest has many amaranth recipes.
A piece of whole grain bread with peanut butter is a far better choice than a doughnut. Will eating that doughnut actually make you happy? It might taste good for the moment, but think about how you feel with you pass up those doughnuts time and again, then you get on the scale and see the results of your effort. THAT will make you happy! How about running into a friend who tells you, "You look so healthy!" THAT will make you happy! How about going to the doctor and being told, "Your A1c is 5.5 once again, so I can take you off your diabetes medication." THAT WILL MAKE YOU REALLY HAPPY!
If you use an app like My Fitness Pal, you can not only record everything you eat and check your nutrition by the day and by the week, you can check the nutrient content and calories on a food BEFORE you eat it. That can be a huge help in making healthy choices. This is a great help in kicking sugar addiction.
Also, I find it a great help to keep apples, walnuts and protein shakes with me in my tote bag. If I get very hungry when I am out and about, I have healthy choices with me. This keeps me from being in the position of buying over-priced food that isn't even healthy! I started carrying my snacks whenever I leave the house last summer, and it has really paid off -- 45 lbs later!
Today is Friday, and it's going to be HOT today, tomorrow and Sunday. Remember to stay hydrated. Drink water the first thing in the morning to get your metabolism going, and keep drinking water all day long. Toss some lemon and cucumber slices or smush up some berries in your water if you want some flavor. The important thing is to STAY HYDRATED. 85 % of American are walking around in some state of dehydration. This puts a dreadful strain on your kidneys and liver and it slows your metabolism and even your cognitive processes. Older people showing signs of dementia are at times merely suffering from dehydration! So keep drinking water all day long, especially a few minutes before each meal or snack.
Have a great weekend, y'all!
Eating a plant-based diet for life has always been a healthy option, but in these days of factory farming which hormones and antibiotics are fed to animals meant for human consumption and the methods are cruel (including the slaughter process), it's time for people to take time to think about what exactly they are consuming! Also, as Frances Moore Lappe' told us in the 1960s in DIET FOR A SMALL PLANET, a meat-based food chain is highly inefficient. Why raise food to feed to animals so we can eat the animals? (And certainly, why raise food so we can feed fur-bearing animals so we can butcher them for their pelts? Talk about selfish!)
Western societies need to stop raising animals for consumption. It's just that simple. Factory farms are serious environmental hazards too. And pigs, for instance, are highly intelligent. When you eat pork products, you are essentially eating a third grade child. Animals have thoughts and emotions, they even dream. Chickens learn their names and other words. If you have access to free range, cruelty free chickens who are allowed to live into old age, by all means, eat eggs. But if you know anything about commercial egg production, you'd know that eating those eggs is not only cruel, it's a threat to one's general health.
It is important to use good sense when making choices in a plant-based diet. Don't load up on bread products made with "white enriched flour." That stuff is pure garbage. Go for whole grains. Look up the protein and fiber contents on the grains you consume. Amaranth tastes better than quinoa, I think, and it has 12 to 14 % protein! It has a rich, nutty flavor. Pinterest has many amaranth recipes.
A piece of whole grain bread with peanut butter is a far better choice than a doughnut. Will eating that doughnut actually make you happy? It might taste good for the moment, but think about how you feel with you pass up those doughnuts time and again, then you get on the scale and see the results of your effort. THAT will make you happy! How about running into a friend who tells you, "You look so healthy!" THAT will make you happy! How about going to the doctor and being told, "Your A1c is 5.5 once again, so I can take you off your diabetes medication." THAT WILL MAKE YOU REALLY HAPPY!
If you use an app like My Fitness Pal, you can not only record everything you eat and check your nutrition by the day and by the week, you can check the nutrient content and calories on a food BEFORE you eat it. That can be a huge help in making healthy choices. This is a great help in kicking sugar addiction.
Also, I find it a great help to keep apples, walnuts and protein shakes with me in my tote bag. If I get very hungry when I am out and about, I have healthy choices with me. This keeps me from being in the position of buying over-priced food that isn't even healthy! I started carrying my snacks whenever I leave the house last summer, and it has really paid off -- 45 lbs later!
Today is Friday, and it's going to be HOT today, tomorrow and Sunday. Remember to stay hydrated. Drink water the first thing in the morning to get your metabolism going, and keep drinking water all day long. Toss some lemon and cucumber slices or smush up some berries in your water if you want some flavor. The important thing is to STAY HYDRATED. 85 % of American are walking around in some state of dehydration. This puts a dreadful strain on your kidneys and liver and it slows your metabolism and even your cognitive processes. Older people showing signs of dementia are at times merely suffering from dehydration! So keep drinking water all day long, especially a few minutes before each meal or snack.
Have a great weekend, y'all!
Tuesday, July 21, 2015
Being Consistent!
Consistency in both healthy food choices and regular exercise is THE MOST IMPORTANT COMPONENT of weight loss and preventing re-gaining lost weight. The National Weight Loss Registry studies successful stories of people who have lost weight and kept it off, and being consistent is the most important thing you can do.
Also, remember that your wellness is a continual journey. Strive for progress; don't worry about perfection.
Also, remember that your wellness is a continual journey. Strive for progress; don't worry about perfection.
Friday, July 17, 2015
Emotional Eating
Well, bummers. According to my weight management doctor's scale, I have only lost 2 pounds in the last month. Oddly enough I have lost centimeters on neck, waist and hips according to my measurements in my monthly visit.
Dr. Rose said not to panic. Our bodies rebel as we try to find a lower, healthier set point weight. All those crazy hormones that are involved in digestion and metabolizing our intake get out of whack as we lose weight. She told me to keep doing all the things I have been doing.
The biggest change in the last year has been surrendering the lifelong habit of EMOTIONAL EATING. I never had to quit smoking, but I suspect it's a similar process. Behaviorists tell us it takes 6 weeks to break a mammalian habit. Whew. For overcoming 60 years worth of habit of emotional eating, 6 weeks was a mere drop in the bucket. I was 11 months into this when I had a very stressful experience. THIS TIME though, I recognized the motivation, and I said, I'm NOT going to do that. Eating solves nothing. Even though I had no junk food in the house, pigging out on healthy food is still pigging out! Consuming more food than what we need causes weight gain.
What did I do instead? I had printed out some of those adult coloring pages -- very detailed florals and mandalas. The colored pencils went to work. Yes, it was a great way to de-stress, and it took my mind off of food.
Now that I clearly recognize the impulse when it hits, I have a list of alternative activities. The dogs always enjoy a long walk, I'm still editing my young adult historical novel so that I can e-publish it, books are always around for reading, and yes, pulling out my colored pencils and coloring sheets is still a strategy.
Have a great weekend, get some exercise, and eat healthy food!
Dr. Rose said not to panic. Our bodies rebel as we try to find a lower, healthier set point weight. All those crazy hormones that are involved in digestion and metabolizing our intake get out of whack as we lose weight. She told me to keep doing all the things I have been doing.
The biggest change in the last year has been surrendering the lifelong habit of EMOTIONAL EATING. I never had to quit smoking, but I suspect it's a similar process. Behaviorists tell us it takes 6 weeks to break a mammalian habit. Whew. For overcoming 60 years worth of habit of emotional eating, 6 weeks was a mere drop in the bucket. I was 11 months into this when I had a very stressful experience. THIS TIME though, I recognized the motivation, and I said, I'm NOT going to do that. Eating solves nothing. Even though I had no junk food in the house, pigging out on healthy food is still pigging out! Consuming more food than what we need causes weight gain.
What did I do instead? I had printed out some of those adult coloring pages -- very detailed florals and mandalas. The colored pencils went to work. Yes, it was a great way to de-stress, and it took my mind off of food.
Now that I clearly recognize the impulse when it hits, I have a list of alternative activities. The dogs always enjoy a long walk, I'm still editing my young adult historical novel so that I can e-publish it, books are always around for reading, and yes, pulling out my colored pencils and coloring sheets is still a strategy.
Have a great weekend, get some exercise, and eat healthy food!
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